RR 2 IMSTG
RR2 is now complete!
Intro:
My first RR was derailed due to a saddle sore. I have been back on track for 2.5 weeks but missed the oppurtunity for the first RR. I have also missed a couple of long bikes due to mechanical issues (chains breaking/cables breaking). I have a new bike and I feel it is finally dialed in and all the bad luck is out of her. Other than the few long rides missed my training has been solid. I am a little heavier than I wanted to be, but so be it. 168 lbs. I am going to further dial in my diet over the next 3 weeks and race what I got. I did not get the chance to test my pre race nutrition due to a work dinner last night where I had to eat some nasty prime rib, yuck! I was also out late so my RR got started late but oh well. I'm pretty sure I can still wake up early and eat anything the day before the race. The hardest part about Race day morning for me is gettign nature to call 
, once this happens I know it's goign to be a great race. The weather was spotty rain showers with winds in the 16-25 MPH range. Temps wer in the low 60's.
Swim:
Completed on Friday. 4200 yds in 1:08. This was 5 minutes faster than my RR 1 swim. I tried to stay mentally engaged during the whole swim. I'd say I am engaged in the stroke mentally for probably 80% of the distance. I am going to focus on this even more leading into the race. I know the distractions of open water and 1500 people only make this harder. The majority of my swims for the next 3 weeks will be open water in the Pacifc and Mission Bay (57*) practing sighting/navigation and comfort in the wetsuit. I feel this will yeild the highest ROI.
Nutriton:
I have been usign a concentrated Infinit mix that I am loving. SUPER simple. 2 scoops is 243 calories. I made two bottles of 7 scoops each. 3.5 hour bottles. excludign the left over slop it equals 270 cal/hr. It has been workgin great for me in weather ranging from 50-92 deg F, at IFs of .65-1.20. I did also sneak some licorice nibs on the bike. I like to have a treat on long bikes. On the run I had 1 GU (PB flavor) at mile 1. For water I had around 24 oz/hr. I was behind after 2 hours. I know from experience I don't like to drink when it's cold. I need to be more concious of this and overcome it. I would like to up my water intake on race day and I think I will fare better.
I keep my nutrition bottle (which is a standard round bike bottle) on the seat tube. My water comes from a Torhans Aero 30 that I refill no the fly at aid stations.
I have an alarm on my bike computer that goes off every 15 minutes as a reminder to take in calories. This is new for me this year but I find it very helpful to not have to think about it.
Bike: Note the last hour was completed on the traininer.
Entire workout (166 watts):
Duration: 6:05:41 (6:30:47)
Work: 3518 kJ
TSS: 235.3 (intensity factor 0.638)
Norm Power: 177
VI: 1.07
Pw:HR: 1.45%
Pa:HR: 1.06%
Distance: 80.891 mi
Elevation Gain: 3953 ft
Elevation Loss: 3991 ft
Grade: -0.0 % (-41 ft)
Min Max Avg
Power: 0 353 166 watts
Heart Rate: 75 189 134 bpm
Cadence: 5 111 80 rpm
Speed: 0 47.7 15.3 mph
Pace 1:16 0:00 3:56 min/mi
Altitude: 25 1446 396 ft
Crank Torque: 0 1679 182 lb-in
Temperature: 55.4 71.6 61.6 Fahrenheit
I did the sceduled FTP test this week and tested at 277. This is much higher than what I was training to the previous 6 weeks, 253. I don' t know if my IF of .638 was due to a outlying FTP test setting the bar too high, or my general fatigue building. I need to figure this out prior to raceday. Any thoughts? I don't mind putting the 277 away til after the race. I'm not willing to follow any FTP to the long walk which follows a bike ride that's too hot. I think sitting on 185 watts after the first hour's warm up feels doable. As of now I'm thinking about making my Racing FTP (RFTP) 265. This would put my 185 at a .7 IF. Other thoughts/lessons are to try and stay mentally engaged into every moment possible. No day dreaming. I find this easier to do at race instead of a solo ride.
Run:
VDOT 51. E-pace 8:22. E-pace +30 8:55.
My run was solid. I was checking the Garmin every 20 seconds it seemed to check my pace. I choose a hilly route so pacing was more difficult. I was able to run 8:50's every mile the take a 15 step walking break for aid. I focused on keeping my cadance >90 and my speed down. Those two points of emphasis were difficult for miles 1 and 2 but then I settled in nicely.
Homework:
Re-evaluate my FTP/pacing numbers. Work on flexibility and diet.
Sorry for the ramblings and lenght and poor gramer.spelling. This is my first write-up. I know that others RR and Race reportrs have benfited me, I hope this returns the favor.
Any and all thoughts, advice, and comments will be appreciated.
Thanks,
Gene
Comments
I don't know what the course you were riding on was like in terms of profile, but I would suggest working to ride a little steadier. VI of 1.07 on the IMSG course isn't bad, but if the course was mostly rolling, then it is on the high side.
Overall sounds like a good learning experience, which should give you a lot of confidence after missing #1.
Gene, you said you have a new bike. Do you have a new Power Meter or is your fit slightly different/better?
@Mike - sound advice on the FTP. The course I rode was a lot like STG. Some long climbs, descents I spun out on, and unfortunately many stop lights I got caught at.
@Jeff - bike fit and PM are new as of January basically.
OK, just wondering if fit and PM had anything to do with change in FTP. Either way sounds like you are getting there!